Sunday 12.8.13

AM - DL mod + upper stamina

Rating = 9

DL, 1 rep @ 85% per min for 9 mins - drop each rep

Complete @235

+

For time:

9-->1 unbroken Ladder of Chest to Bar

1-->7 unbroken Ladder of HSPU

9-->1 unbroken Ladder of Chin-ups

1-->7 unbroken Ladder of Ring Dips

*No alternating b/t movements, all in sequence

7:12. It took me 2min to do the dips, everything else felt much quicker. 

PM - mixed MAP sets (short int/high vol)

Rating = 10

10 sets @ high effort - on a 120 second interval:

15 DU's

7 Wall Balls  -14# to 10 ft

6 KBS - 24kg

5 Burpee Box Jumps - 24" - jump on top, stand up, jump back down

*Goal is finish under 60 sec per set

*I want you to mix and match the order/set-up every set. Goal is same time per set no matter the order.

1:03, 1:02, 0:59, 0:58, 0:58, 0:59, 0:57, 1:05, 1:00, 0:59. The sets were mixed and matched well. I missed the target on a wall ball on set 1 and set 2. Then the set that took 1:05, I missed 3 wall balls in a row because the ball just floated there. I am an idiot and have really bad aim.